WODs for Wednesday 9/5/12

7
Sep

WODs for Wednesday 9/5/12

We love to run 200 meters which is why we programmed it 2 days in a row.  Guess what tomorrow brings!! Nah..that would have been too predictable.  Remember CrossFit is training for the unpredictable.

KB Class WOD: KB SDHP up the ladder down the ladder

weight/reps

25 pds x 14 30 pds x 12 35 pds x 10 45 pds x 8 50 pds x 6 70 pds x 4 100 pds x 2

CF Class WOD: Five rounds for time of: 35 Double-unders Run 200 meters

Big Dawgs and Pack as Rx’d

Puppies: 3 rounds

CF Striking WOD: Power: Banded Strikes 20x 1 & 2s (Extend & Retract)

FGB Style Sit up Strikes (1-2) Air Squats Heavy Bag Strikes (1-2-3-4) Tire Flips A-Frame Kicks (Alt legs)

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